RUNNING FORM TECHNIQUE FIX! Proper Back: Anterior v. Posterior Pelvic Tilt: Coach Sage Canaday Tips 

“And if that credit card slides down, you’re getting charged” I CHOKED

“At the moment deepest penetration” I will always remember this advice on my runs now. 😂😂😂

Ran 2 miles just now, and I shaved 45 seconds off my time from using this technique. Really great and useful advice. My body is also thanking me, first pain free run of my life.

I’m an active collegiate mid distance/sprinter who has consistently suffered slower times and hamstring injuries for 5 years now due to awful running form, not activating my glutes. I’m officially committing myself to fixing my form and getting my glutes to activate to become a faster and healthier athlete. I appreciate this video I will learn and study from it every day. I am making this comment to consistently discipline and remind myself to fix my form. I encourage other athletes with similar issues to join the journey.

I am a former football player (linemen) played in college. You know what helped my form. I dropped 89 pounds lol. I was 302 and am now 213. I stopped power lifting and eating like a beast and moved to plyometric exercise and my joints thank me. I'm on a 75% plant based diet and my whole body thanks me. I'm 6'3 so I was a big guy at 302. I never thought I'd give up heavy deadlifts and steak for distance running and lots of green veggies.

Watched this video early this morning. Went on a mid-week easy run for a little over eight miles and incorporated what Sage was advocating = easier run than I thought. I had to keep readjusting during the run as I would default to slightly leaning forward, but overall is was an easy concept to implement. Thanks Sage!

I do hip thrusts now as a way to reinforce glut and hip engagement. Everything you said was so spot on. Early in my training I noticed I’d run with my gluts out and it caused my first injury -calf cramp!!! I had to work on my whole kinetic chain. From the bottom up. So, now I kick back correctly and lead with my hips. Another good video! Thank you!!! Hello from Los Angeles!

Race entries are decimating my credit card as it is. I'll definitely try to stop my butt making unexpected withdrawals!.

Ok. I tried it today (rotating hip forward)and it really helped improve my running posture. It seems to force me to stop leaning over as much. Didn't expect that

“Copping a feel” and not getting “charged” with Sage. 😂

Thanks so much Sage! After watching this I realized I've never really used my glutes while running. Running feels so much better now. I like your content alot, keep pushing.

Thank you, I appreciate this as I embark on couch to 5 for the second time

Love your choice of words, Sage!!!

Your cross-country videos are the best. Thank you! 😊

"at the moment of deepest penetration." That caught me off guard. Fantastic description.. But that caught me off guard. Lol Great stuff as always

"The moment of deepest penetration" Nice throwback to a classic Sage line, the unnecessary zoom in made me laugh out loud 😃 This video is a treasure trove of lines from Sage! Great video though, my hip flexors are super tight from sitting all day and I need to work on my technique - thanks for the great advice!

Great video! Thank you for the direct and clear language because it helped me finally understand the issue.

Thanks for the very informative video, Sage. Love the sense of humour too!

Funny cause I discovered that running comes almost effortlessly with anterior pelvic tilt yesterdy halfway through my 12K run. Great to have the science behind it explained! Cheers.

Yesssss a legit cue that can be practiced on and off the field!

Thank you so much for this video, and the laughs! This explains why I have been in so much pain and how to correct it!

This is just what I needed, I recently clicked how much tight hip flexors are effecting my running. Going to make this my main focus for this season.

This was excellent....got a lot out of this post. Hip flexors and glute activation are what I'm working on the most to fix my running form. Thanks Sage.

EXACT video I needed to see, thanks Coach...

Very helpful advice. I run mainly for physical and mental well-being but have managed to shave more than 20s off my usual pace today simply by paying attention to the tips in this video and another one which was published a year ago. Thank you!

LMAO Sage 🤣 ! Best and most descriptive Running training video there is on the web. And now I finally understand how i can improve my running pose! Thanks for another brilliant video 👍🤪🏃

Your sense of humor is golden. Subbed.

Thanks for this video! This is definitely something I've neglected so far

Going deep with Sage! 🙌 Thanks!

Thanks mate, I watch all of your videos and I always learn something that improves my running. Cheers from Melbourne, Australia

Thanks Sage! These are very helpful tips, indeed!

A helpful tutorial. Thank you Sage.

This is excellent advice. Thanks

When Sage demonstrated the bad form in running specially leaning back I remember so many people I encountered lol

That Bowerman reference is from Without Limits. Highly recommended running film!

Awesome, so important in running, swimming weights that pelvic tilt, btw just do a pelvic tilt to demo it 😀

This has genuinely helped me greatly! Thank you so much! 🙏🏻

Timeless content!

I had to like and sub. Your style of teaching is my style, straight up 🤣🤣🤣

Thank thank you for this!

Subtle Vaporfly jab. Well played 👏👏👏

Really great video comfortably provocative in places... specially when the shirt went up 😍 but informative thanks enjoyed listening and watching. Comments are funny too glad we all felt the same. Thought I was the only one 🤣

That was a crystal clear explanation. Thank you Sage!

Great info Sage!​

Awesome. Very very insightful.

nice one Sage is all about getting them hips free is the key !!!

I’m no pro but I advise people who thrust their hips not to thrust too far forward as to throw their ankle. Knee, hip alignment out of place. I’ve done this and had stuff tender hips, resulting in itb pain for weeks. Thrust your hips. But make sure everything is still in alignment

Thanks for the information! I’m training for my first full and really struggling with my SI joint. It’s always been an issue for me. I hope I can power through.

I will try that tomorrow. exactly and the good thing is I will be getting a 2 hour massage for reward. Hope not to lose too many quarters.

Yeah, that was the movie "Without Limits", and don't really know if that conversation between Bowerman and Pre ever took place. I think it was there as an attempt more to capture Bowerman's personality. Anyway, I often find hill repeats to be an excellent way to keep proper form in check.

Thanks Coach!! Very helpful as always

You’re looking shredded !

thank you very much for this lesson! Going to try it in the field! :)

Scrolled to the comment section immediately when I heard "penetration". All I can say is thank you.

This was super helpful, thank you.

How did Sandi not crack up laughing while filming this... My favorite is from the end, that your glutes are the carbon-fiber plate of your legs!

Wow, Sage is getting spicy. Did he get a new marketing manager? 🌶

How about lower speed / lower heart rate running form? I don't think I can engage the glutes and hamstrings without sending my heart rate to marathon race pace / lactate threshold levels. But then my easy/slow runs are more like a shuffle with bad form which feels more likely to cause injury. How should it work?

Thanks Sage!

Awesome video!

Lol Sage, That leaning-back pose you performed was hilarious. I have seen noone to run like that but it was informative. Good laugh though...

first time a running video has made me burst out laughing 0:47 lol

Is it possible that this fix cured my shin splints? For the past year I could barely run a mile without getting a sharp pain along the anterior tib, so after watching this video I decided to correct the pelvic tilt I never knew I had. I just ran three miles, for the first time pain-free. Would love to know if there's a correlation here or just coincidence.

Geez Sage, you really developed those hams

Thanks graet vedio..

Cop a feel. Touch your butt!! 😂😂😂 I paused the video to write this. Great tips so far bro

Great video Sage. This exact imbalance caused me a stress fracture of the sacrum and I was off running for six months. Working on lengthening the psoas.

Good tips

Actually I feel the springing running w/anterior tilt than with posterior tilt, after a run last night. That said, things might be diff as I get used to it, coupled with some strengthening and stretching, and with that, prevent LBP. Thanks for the info!

Lol, he said touch yourself 🤣🤣🤣

Good advice to review!

Thanks Sage! I do tend to roll my hips when I get tired towards the end of long runs…thanks for the tips! Will you be running Comrades 2020?

Thanks Sage! Love you man!

Ha! you HAD to go there again! coaching for adults only! just a note; sometimes i'll watch your great vids with my 12 year old daughter, so, maybe just a little notice for us parents?! keep crankin' and thank you! head bowed from Durango...

Best running advice ever. “If that credit card slips down, you’re getting charged.” ( )/( ) I don’t wanna get charged, coach. ( )|( )

Is it healthy if i keep this lower back form on everyday life? I mean there i tilt pelvis backwards. I've have tight butt muscle and slight hip pain on front side of the hip

Sage will show us how to park cars in tight spots in his next video!

Is this why I often see professional/collegiate runners look like they have a spring in their kick? Often times it almost looks like they are kicking their feet backwards. Whereas most people (including me) on the running path just have a dull bounce, if you can call it a bounce. Should I run with more of a bounce even at slow paces?

wow the butt test made me realize my quads are doing all the work... thats for that simple hop test to see if my glutes are engaging!

I realized I had this problem. I pulled my back while running because of it.

Hi Sage, I have a feeling like I tend to over-stride a bit especially at higher speed. I watched Sandy's video on keeping your arms further back, and it feels like it helps for sure. Do you have any ideas on drills or conceptual adjustments one can make if they feel like their foot is passing their knee bend?

It was without limits

My physical therapist recommend me to lean forward when I run even though I ran with a little lean. Is she wrong?

I find a good way to get yourself running with forward hips is to pretend you've got your thumbs in the loops of a pair of jeans (cowboy style!). Also reminds you to keep your shoulders relaxed and your arm swing starting low at your hips

Is it effective on both short fast speed runs and long runs? cause I guess footstrike plays a part on how pelvic tilting is being used throughout the run.

Your channel name is wow😂😂 TRUE RUNNER

Thanks! 😀👍

good stuff

Dope vid...thanks

No matter how much I try to tilt my pelvis, I do not reach any deep penetration. Sure that the pelvis is the problem?

Its the same quote that Sage used about 10 yrs ago on earlier video regarding the same subject. Sage point to note your neck compared to younger days is more forward - too much work on PC/phone probably.

Do I need to feel like I’m driving the hip forward when running? Like the same motion when doing a hip bridge on the floor. Or is the forward motion created by the falling forward feeling?

Transitioning from cycling to running, and the tight hip flexors (primarily left, as I have mild Cerebral Palsy on that side) have been my main source of pain. This posture isn’t too hard for me to implement on flats, but it’s hills that seem to really cause my hip to flare up. I’m really into the trail running and love the hills, but I’m struggling to get this technique right when I’m going up hill. Do you have any additional tips for that?

“Touch yourself. Touch your butt.” - Sage

So how does someone go about lengthening/releasing the psoas?

Can this be applied for jogging? My avg pace is ~13:30/mi so there's not a lot of lifting of my legs and feet off the ground. Posture feels pretty straight and neutral, no leaning or pelvic tilting (at least I don't think). I do have lower back pain from poor posture from sitting however. I suppose a posterior pelvic tilt would help with that? Thanks!

Tho very informative, I think I need to go for a run and cold shower to get my mind outta the gutter after watching this.

How can I specifically stretch those psoas muscles? I try to stretch the hip flexors, but that may not stretch these psoas? I figured out many years ago I have hip posture problems. That results in lower back pain sometimes and genetically I inherited extremely rigid and tight muscles and tendons all around. (Plus I'm a software engineer sitting 12 hours a day). I discovered over several years that one reason for my recurring hamstring and calf pulls are actually rooted from my hip problems. I try to stretch my hip flexors a lot, and that helps, but maybe I should focus more on those psoas? My calf / hamstring pull is weird: I have no problem running at slower pace down to 7:00-6:30 min/mile, but if I go below that at a shorter race like 5K, I can pull calf / hamstring already half way into the race (and I even warm up plenty before the race anyway). (Other interesting thing is that in my case coffeine before a race could increase the chance of my injury. I tried to research this and I attribute it to studies which found that coffeine can decrease overall cerebral blood flow, and I guess possibly it can make tendons / muscles more tense - which in my case are already not flexible.)

Thumbnail reminds us of Kenenisa Bekele.

I swear bekele had slight anterior tilt and low knee raise